How to run without hurting your knees, how to run without hurting your knees

Running can hurt your knees, but there are a few things you can do to effectively control them. Clause.

1. Warm up before running, after warming up, it can effectively avoid muscle tension and slow blood circulation around the joint cartilage, and can effectively prevent joint degeneration and wear. Clause.

2. During the running process, you must pay attention to keeping warm and not getting cold, because the muscles are more tense and the blood circulation is slower, which can easily lead to the accumulation of inflammatory metabolites. Clause.

Third, it is necessary to choose a softer and thicker sole, which can play a good cushioning role and reduce the weight bearing and wear of the knee joint. Clause.

Fourth, after the completion of running, be sure to apply hot compresses, keep warm, and avoid cold, otherwise it will lead to the accumulation of lactic acid and metabolites produced by running, which will not be effectively metabolized, and will have an impact on the surrounding tissues.

Exercise is good for physical health, especially running, which can increase cardiopulmonary function, so it has become one of the most common sports for many people who love sports; Orthopedic surgeons also point out that running can strengthen hard bones and bones, and is also very helpful in preventing osteoporosis.

Running increases heart and lung fitness.

Many people love running, especially in recent years, triathlon is quite popular, and the marathon event, if you do not train for a long time, you often can't reach the touchdown, so many people go to practice running; Running can increase cardiorespiratory fitness, but it's important to note that running can cause damage to your knees, so be careful about the injuries your knees can take if you want to get fit by running.

Running can easily injure the knee joint.

Running is like a double-sided blade, although it can increase cardiopulmonary function, but it is easy to cause damage to joints, especially on rough roads, uneven roads, and weight pressure when running, so that the cartilage of the knee joint will be easily injured, resulting in degenerative arthritis.

Running is also good for bones.

However, running is also good for bones; Running exercise can strengthen the strength of hard bones, and has a certain effect on preventing osteoporosis, especially for women after the age of 50, when menopause comes, a large amount of bone will be lost, resulting in osteoporosis, and if you can store the bone as early as the age of 35, exercise early, increase osteopoietic cells to strengthen the hard bone, you can reduce the osteoporosis that may be caused by osteocyte erosion.

Therefore, if you like running, you may wish to use a treadmill to exercise, because the treadmill is on a flat road surface, which will not increase the injury of the knee joint, but the use of the treadmill is mostly in the gym, exercise in a closed environment, I am afraid that I will inhale too much carbon dioxide, it is better to be outdoors, there is fresh air. Therefore, if you want to use a treadmill for running, you must pay attention to whether the indoor air can maintain the circulation of fresh air.

Exercise that does not hurt the knee (above) Bad knee + large body weight = greater impact of exercise.

How to run so as not to hurt your knees, jogging and fitness don't get hurt, posture is key!

This guide tells you how to run without hurting your knees, and friends who like sports must take a closer look.

01 In order not to hurt your knees, it is recommended that we run too far every day, unless you already have a good sports foundation, and the average person should not run more than 5 kilometers per day.

02 Avoid running on undulating roads, it is easy to hurt your knees, it is recommended to run on flat ground, the impact on your knees will be much less.

03 You can wear a knee brace when running, many badminton players wear this, the knee is not easy to hurt, it is very effective.

04 Finally, we must choose a pair of high-quality cushioned running shoes, if the running shoes are better, your knees will not be susceptible to impact during running.

If you're running, you'd better protect your knees. Bring knee pads. The second is that when you run, you don't have to keep your legs straight in the first place. Go to the ground, go for a run, so that the damage to the knee is greater.

Be sure to warm up before running, and you can bring some protective tools when running, don't rely on your knees only when running, you should also exercise your thigh muscles and calf muscles to avoid hurting your knees.

First of all, you must pay attention to the frequency when running, and at the same time, you should adjust your breathing, do not run for too long, you must choose the right posture, you should also pay attention to the intensity of the exercise, and you must do a good job of stretching.

When running, try to use plastic tracks, and don't run on uneven roads, which are very easy to hurt your knees.

It must be in the correct posture, and the corner palm of the wall must land first when running, so as to protect the knees.

Don't run too strongly. And don't run too fast, and don't think of normal running as a race.

In the process of running, in order to reduce the damage to the knees, the first thing to do is to choose a plastic track, not to exercise on a hard field; Second, choose a pair of running shoes with the right cushioning; Third, don't exercise too much, stretch your legs in time after exercise; Fourth, wear knee pads when running.

Try to run on flat roads, don't climb mountains, wear cushioning running shoes, and don't overdo it.

Only the correct running posture will not hurt the knees, make the right preparations, warm up the ankles and knee joints, and do not do strenuous activities when running. Don't jump around and relax after your run to protect your knees.

1. Warm up thoroughly.

Now that the weather is very hot, many people say that it is necessary to warm up in the hot weather? On the other hand, the warm-up is manifested as a series of specific types of activities to achieve an increase in body temperature, which can effectively prevent muscle strain, and can make the knee joint cavity secrete more synovial fluid to reduce the friction between the cartilage on the joint surface, reduce the joint cartilage damage caused by strenuous sports, and can improve the flexibility of the ligaments around the knee joint, and effectively prevent ligament lacerations. Therefore, it is very necessary to warm up before running.

2. Do what you can.

There are many people who are required to run fast, but in this way it will hurt your knee joints, especially for older people, don't do this, because the human body is like a machine, if you overuse it, it will damage a certain part, if you want to be fast, you can go step by step, how much to run today and how much to run tomorrow Another plan, of course, time is also very important, not too long, too long will also hurt your knee joints, usually do what you can.

3. Protective measures should be in place.

Running protection measures can choose professional sports shoes and knee pads to avoid damage to the feet and knees, not to mention busy setting yourself a target running range, target speed, just run a little more than the last time, adapt to 3 6 months. After a few months, the bones are hard, your joints are very capricious, and then the muscle strength is also good, so you must pay attention to the protective measures in place when running.

How to Prevent Running Knee?

1. If you are a runner with a heavier weight, you can choose a combination of running and walking at the beginning of running, which is very suitable for novices and athletes with large weight, so as to cultivate the confidence of novices and obese people to persevere in running, and also avoid injury.

2. In terms of running time and distance, you can have one that meets your own requirements, the running time is half an hour, don't care about the speed, the running distance is about 5 kilometers, and you can wait for the weight to lose and then increase the amount of running.

3. Choose professional running shoes, which can protect the knees, reduce the impact on the joints, protect the joints and knees, and never wear board shoes and leather shoes to run.

4. Regardless of whether you are a person with light weight or a large weight, it is best to choose a plastic track to avoid running on uneven roads, which can minimize injuries.

5. Adhere to a reasonable and scientific running method, this is the most important. We must pay attention to the combination of running and rest, running can not run every day, rest is also very important, so that we can run for a long time.

Before running, you must first do warm-up exercises, many sports injuries occur in the early stage of exercise, at this time the body is not completely adapted to the state of exercise, so you must first do warm-up exercises, so that all parts of the body come.

At the same time, the knee joint of the human body also needs to have some adaptation process before moving, so that it can be better exercised in the future.

Of course, control the running posture, a good running posture can reduce the damage to the knee joint when running, the correct running posture is to keep the upper body stable, the lower body to maintain enough stretch, the calves and legs must be before the knee, the knee joint is slightly bent when the foot lands, and there is to follow the principle of strength and graduality, the feeling of running is very important, mainly refers to the tired feeling of the muscles and body.

If you are very tired, it is best not to exercise more than the load, of course, slowly adjust to the symptoms before increasing the amount of exercise.

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The parts of the knee joint that are easy to be injured during running, mainly the meniscus, the cartilage of the joint, and the anterior and posterior cruciate ligaments, the anterior and posterior cruciate ligaments or the collateral ligaments of the knee joint, will only be injured during strenuous exercise. Therefore, when doing knee running, knee joint exercise, avoid sudden strenuous exercise, or it is best to jog, step by step acceleration, so that in general, the ligaments around the knee joint will not be damaged, the main damage is the meniscus of the knee joint, and the cartilage in the joint is prone to wear and tear, so you need to pay attention to the following aspects when running:

Clause. 1. When the weather is cold, pay attention to the warmth of the knee joint.

Clause. 2. When running, it is best to wear elastic and suitable shoes, especially shoes with arch insoles, which have a cushioning effect on the process of running, which can protect the knee joint and avoid knee joint damage.

Clause. 3. In the process of running, the road chosen is also to avoid particularly hard ground, preferably on a professional playground, which has a certain elasticity and is relatively soft, and this kind of field running also has a protective effect on the knee joint.

Clause. 4. During running, warm up before running, and fully warm up to avoid strain of muscles around the knee joint.

Clause. 5. Running needs to go from fast to slow, and in the process of running, you should walk in moderation to avoid a long distance and too long exercise.

Running, whether light or heavy, can cause wear and tear on the knee joint.

Running is a common form of exercise for fitness, and it is necessary to exercise while minimizing damage to the knee joint. However, through scientific and reasonable running, the damage to the knee joint will be minimized, and the purpose of exercising will be achieved under the premise that the benefits outweigh the disadvantages.

1.Wear suitable shoes: Wear comfortable soft-soled travel shoes when running, preferably professional running shoes with rebound and cushioning for exercise, run on rubber fields or flat roads, reduce climbing high and low, and often minimize damage to knee cartilage and meniscus.

2.Warm up: Prepare well before running, and mobilize your body functions to effectively reduce the occurrence of knee injuries.

3.Jogging should not be fast: Runners are advised to jog more often and avoid fast running, sharp turns, and fatigue running.

Jogging is less damaging to the knee joint. The distance and speed of running should be gradual to avoid sudden acceleration, increase in volume, etc., resulting in fatigue injuries and acute stretch injuries of the knee joint.